Beats Per Minute Quotes

The heart is a repository of emotions--real, imagined, and invented, owned and borrowed, past, present, future--and there in your chest, operating at an average of 80 beats per minute at rest, is a heart that has stories to tell.

I've slowed my heartbeat to three beats per minute.

I weigh just a little under two hundred pounds have brown hair blue eyes and a full set of teeth. As far as I know my thyroid gland pumps the right hormones into the twelve pints of blood that circulate in my arteries and veins. At six feet and two inches I have long femurs and tibias with solid connective tissue. Both my kidneys function properly and my heart runs at a steady clip of eighty-seven beats per minute. All in I figure I'm worth about 250 000.

Genetics, accidents of birth or events in early childhood have left criminals' brains and bodies with measurable flaws predisposing them to committing assault, murder and other antisocial acts. .... Many offenders also have impairments in their autonomic nervous system, the system responsible for the edgy, nervous feeling that can come with emotional arousal. This leads to a fearless, risk-taking personality, perhaps to compensate for chronic under-arousal. Many convicted criminals, like the Unabomber, have slow heartbeats. It also gives them lower heart rates, which explains why heart rate is such a good predictor of criminal tendencies. The Unabomber, Ted Kaczynski, for example, had a resting heart rate of just 54 beats per minute, which put him in the bottom 3 per cent of the population.

One reason people find baroque music soothing is that its inherent rhythm of sixty-four to sixty-eight beats per minute is similar to that of a calm, relaxed heart.

When a baby gets hungry and cries his levels of stress hormones will move upward. But if Mom or Dad regularly comes to feed him, they go back down, and over time, they become patterned and repetitive thanks to the daily routine. At times, nonetheless, the baby will feel distress and cry: not hungry, not wet, not in discernible physical pain, she will appear inconsolable. When this happens most parents hug and rock their children, almost instinctively using rhythmic motion and affectionate touch to calm the child. Interestingly, the rate at which people rock their babies is about eighty beats per minute, the same as a normal resting adult heart rate. Faster and the baby will find the motion stimulating; slower and the child will tend to keep crying. To soothe our children we reattune them physically to the beat of the master timekeeper of life.

Saintey asks me to breathe in time with the blue bar—five seconds in as it fills, five seconds out as it drains. Then something striking happens. Within a few seconds, the difference between my lowest and highest heart rate is much larger than before—varying from about 60 to 90 beats per minute. And the line on the graph transforms from ugly random spikes into a smooth, snake-like curve.

Lieutenant Colonel John Glenn, who became the first American to orbit the Earth and would later run for president, was admired by his comrades for his supercool pulse rate during liftoff (only 110 beats per minute).

Try this at home: Measure your heart rate before and after drinking two cups of water. Within ten minutes of drinking the water, your heart rate should slow by about four beats per minute, and by fifteen minutes, you should be down six or seven beats.

Condition Black. Condition Black is characterized by when a person’s heart rate reaches a point that is counterproductive (above 175 beats per minute) and that person begins to lose awareness of the surroundings. A person in Condition Black can no longer cognitively process information and may completely shut down.7

For the early U.S. astronauts, having a low heart rate, which is associated with low reactivity, was a status symbol. Lieutenant Colonel John Glenn, who became the first American to orbit the Earth and would later run for president, was admired by his comrades for his supercool pulse rate during liftoff (only 110 beats per minute).

Would you believe me if I told you that there’s an investment strategy that a seven-year-old could understand, will take you fifteen minutes of work per year, outperform 90 percent of finance professionals in the long run, and make you a millionaire over time?   Well, it is true, and here it is: Start by saving 15 percent of your salary at age 25 into a 401(k) plan, an IRA, or a taxable account (or all three). Put equal amounts of that 15 percent into just three different mutual funds:   A U.S. total stock market index fund An international total stock market index fund A U.S. total bond market index fund.   Over time, the three funds will grow at different rates, so once per year you’ll adjust their amounts so that they’re again equal. (That’s the fifteen minutes per year, assuming you’ve enrolled in an automatic savings plan.)   That’s it; if you can follow this simple recipe throughout your working career, you will almost certainly beat out most professional investors. More importantly, you’ll likely accumulate enough savings to retire comfortably.

I guess the basic reason I run is that I think a body, like a brain, should be used, stretched, forced to its limits...I feel sorry for those who will never know the desperate pound of 180 beats per minute, or the golden afterglow of recovery from it. The body, like a flying machine, can be operated with greater enjoyment, poise, and confidence if one has explored its limits.

This intelligence keeps your heart beating more than 101,000 times a day to pump more than two gallons of blood per minute, traveling more than 60,000 miles in each 24-hour period. As you finish reading this sentence, your body will have made 25 trillion cells. And each of the 70 trillion cells that make up your body execute somewhere between 100,000 to 6 trillion functions per second. You’ll inhale 2 million liters of oxygen today, and each time you inhale, that oxygen will be distributed to every cell in your body within seconds. Do

Heat is lost at the surface, so the more surface area you have relative to volume, the harder you must work to stay warm. That means that little creatures have to produce heat more rapidly than large creatures. They must therefore lead completely different lifestyles. An elephant’s heart beats just thirty times a minute, a human’s sixty, a cow’s between fifty and eighty, but a mouse’s beats six hundred times a minute—ten times a second. Every day, just to survive, the mouse must eat about 50 percent of its own body weight. We humans, by contrast, need to consume only about 2 percent of our body weight to supply our energy requirements. One area where animals are curiously—almost eerily—uniform is with the number of heartbeats they have in a lifetime. Despite the vast differences in heart rates, nearly all animals have about 800 million heartbeats in them if they live an average life. The exception is humans. We pass 800 million heartbeats after twenty-five years, and just keep on going for another fifty years and 1.6 billion heartbeats or so. It is tempting to attribute this exceptional vigor to some innate superiority on our part, but in fact it is only over the last ten or twelve generations that we have deviated from the standard mammalian pattern thanks to improvements in our life expectancy. For most of our history, 800 million beats per lifetime was about the human average, too.

The physical heart, which houses the spiritual heart, beats about 100,000 times a day, pumping two gallons of blood per minute and over 100 gallons per hour. If one were to attempt to carry 100 gallons of water (whose density is lighter than blood) from one place to another, it would be an exhausting task. Yet the human heart does this every hour of every day for an entire lifetime without respite. The vascular system transporting life-giving blood is over 60,000 miles long—more than two times the circumference of the earth. So when we conceive of our blood being pumped throughout our bodies, know that this means that it travels through 60,000 miles of a closed vascular system that connects all the parts of the body—all the vital organs and living tissues—to this incredible heart.

John Glen, the first American astronaut to orbit the earth, spent nearly a day in space still keeping his heart rate under a hundred beats per minute. That's a man not simply sitting at the controls but in control of his emotions. A man who had properly cultivated, what Tom Wolfe later called, "the Right Stuff." But you...confront a client or a stranger on the streets and your heart is liable to burst out of your chest; or you are called on to address a crowd and your stomach crashes through the floor. It's time to realize that this is a luxury, an indulgence of our lesser self. In space, the difference between life and death lies in emotional regulations. Hitting the wrong button, reading the instrument panels incorrectly, engaging a sequence too early- none of these could have been afforded on a successful Apollo mission- the consequences were too great. Thus, the question for astronauts was not How skilled a pilot are you, but Can you keep an even strain? Can you fight the urge to panic and instead focus only on what you can change? On the task at hand? Life is really no different. Obstacles make us emotional, but the only way we'll survive or overcome them is by keeping those emotions in check- if we can keep steady no matter what happens, no matter how much external events may fluctuate. The Greeks had a word for this: apatheia. It's the kind of calm equanimity that comes with the absence of irrational or extreme emotions. Not the loss of feeling altogether, just the loss of the harmful, unhelpful kind. Don't let the negativity in, don't let those emotions even get started. Just say: No, thank you. I can't afford to panic. This is the skill that must be cultivated- freedom from disturbance and perturbation- so you can focus your energy exclusively on solving problems, rather than reacting to them. p28-9

performance during PMS: Take 250 milligrams of magnesium, 45 milligrams of zinc, 80 milligrams of aspirin (baby aspirin), and 1 gram of omega-3 fatty acids (flaxseed and fish oil) each night for the 7 days before your period starts. Pretraining: Take 5 to 7 grams of branched-chain amino acid supplement (BCAAs) to fight the lack of mojo. These amino acids cross the blood-brain barrier and decrease the estrogen-progesterone effect on central nervous system fatigue. In training: Consume a few more carbohydrates per hour. In this high-hormone phase, aim for about 0.45 gram of carbohydrate per pound of body weight (about 61 grams for a 135-pound woman) per hour. In the low-hormone phase (first 2 weeks of the cycle), you can go a bit lower—about 0.35 gram of carbohydrate per pound of body weight (about 47 grams for a 135-pound woman) per hour. (For reference: 2.2 kilograms = 1 pound.) Post-training: Recovery is critical. Progesterone is extremely catabolic (breaks muscle down) and inhibits recovery. Aim to consume 20 to 25 grams of protein within 30 minutes of finishing your session. Overall you should aim to get 0.9 to 1 gram of protein per pound per day (a 135-pound woman needs about 122 to 135 grams of protein per day; see the Roar Daily Diet Cheat Sheet for Athletes for more information). THE MARTIAL ARTIST WHO BEAT HER BLOAT It may not be nice to fool Mother Nature, but there are definitely times when you need to trick her a little.

Develop a rapid cadence. Ideal running requires a cadence that may be much quicker than you’re used to. Shoot for 180 footfalls per minute. Developing the proper cadence will help you achieve more speed because it increases the number of push-offs per minute. It will also help prevent injury, as you avoid overstriding and placing impact force on your heel. To practice, get an electronic metronome (or download an app for this), set it for 90+ beats per minute, and time the pull of your left foot to the chirp of the metronome. Develop a proper forward lean. With core muscles slightly engaged to generate a bracing effect, the runner leans forward—from the ankles, not from the waist. Land underneath your center of gravity. MacKenzie drills his athletes to make contact with the ground as their midfoot or forefoot passes directly under their center of gravity, rather than having their heels strike out in front of the body. When runners become proficient at this, the pounding stops, and the movement of their legs begins to more closely resemble that of a spinning wheel. Keep contact time brief. “The runner skims over the ground with a slithering motion that does not make the pounding noise heard by the plodder who runs at one speed,” the legendary coach Percy Cerutty once said.7 MacKenzie drills runners to practice a foot pull that spends as little time as possible on the ground. His runners aim to touch down with a light sort of tap that creates little or no sound. The theory is that with less time spent on the ground, the foot has less time to get into the kind of trouble caused by the sheering forces of excessive inward foot rolling, known as “overpronation.” Pull with the hamstring. To create a rapid, piston-like running form, the CFE runner, after the light, quick impact of the foot, pulls the ankle and foot up with the hamstring. Imagine that you had to confine your running stride to the space of a phone booth—you would naturally develop an extremely quick, compact form to gain optimal efficiency. Practice this skill by standing barefoot and raising one leg by sliding your ankle up along the opposite leg. Perform up to 20 repetitions on each leg. Maintain proper posture and position. Proper posture, MacKenzie says, shifts the impact stress of running from the knees to larger muscles in the trunk, namely, the hips and hamstrings. The runner’s head remains up and the eyes focused down the road. With the core muscles engaged, power flows from the larger muscles through to the extremities. Practice proper position by standing with your body weight balanced on the ball of one foot. Keep the knee of your planted leg slightly bent and your lifted foot relaxed as you hold your ankle directly below your hip. In this position, your body is in proper alignment. Practice holding this position for up to 1 minute on each leg. Be patient. Choose one day a week for practicing form drills and technique. MacKenzie recommends wearing minimalist shoes to encourage proper form, but not without taking care of the other necessary work. A quick changeover from motion-control shoes to minimalist shoes is a recipe for tendon problems. Instead of making a rapid transition, ease into minimalist shoes by wearing them just one day per week, during skill work. Then slowly integrate them into your training runs as your feet and legs adapt. Your patience will pay off.

Endometriosis, or painful periods? (Endometriosis is when pieces of the uterine lining grow outside of the uterine cavity, such as on the ovaries or bowel, and cause painful periods.) Mood swings, PMS, depression, or just irritability? Weepiness, sometimes over the most ridiculous things? Mini breakdowns? Anxiety? Migraines or other headaches? Insomnia? Brain fog? A red flush on your face (or a diagnosis of rosacea)? Gallbladder problems (or removal)? — PART E — Poor memory (you walk into a room to do something, then wonder what it was, or draw a blank midsentence)? Emotional fragility, especially compared with how you felt ten years ago? Depression, perhaps with anxiety or lethargy (or, more commonly, dysthymia: low-grade depression that lasts more than two weeks)? Wrinkles (your favorite skin cream no longer works miracles)? Night sweats or hot flashes? Trouble sleeping, waking up in the middle of the night? A leaky or overactive bladder? Bladder infections? Droopy breasts, or breasts lessening in volume? Sun damage more obvious, even glaring, on your chest, face, and shoulders? Achy joints (you feel positively geriatric at times)? Recent injuries, particularly to wrists, shoulders, lower back, or knees? Loss of interest in exercise? Bone loss? Vaginal dryness, irritation, or loss of feeling (as if there were layers of blankets between you and the now-elusive toe-curling orgasm)? Lack of juiciness elsewhere (dry eyes, dry skin, dry clitoris)? Low libido (it’s been dwindling for a while, and now you realize it’s half or less than what it used to be)? Painful sex? — PART F — Excess hair on your face, chest, or arms? Acne? Greasy skin and/or hair? Thinning head hair (which makes you question the justice of it all if you’re also experiencing excess hair growth elsewhere)? Discoloration of your armpits (darker and thicker than your normal skin)? Skin tags, especially on your neck and upper torso? (Skin tags are small, flesh-colored growths on the skin surface, usually a few millimeters in size, and smooth. They are usually noncancerous and develop from friction, such as around bra straps. They do not change or grow over time.) Hyperglycemia or hypoglycemia and/or unstable blood sugar? Reactivity and/or irritability, or excessively aggressive or authoritarian episodes (also known as ’roid rage)? Depression? Anxiety? Menstrual cycles occurring more than every thirty-five days? Ovarian cysts? Midcycle pain? Infertility? Or subfertility? Polycystic ovary syndrome? — PART G — Hair loss, including of the outer third of your eyebrows and/or eyelashes? Dry skin? Dry, strawlike hair that tangles easily? Thin, brittle fingernails? Fluid retention or swollen ankles? An additional few pounds, or 20, that you just can’t lose? High cholesterol? Bowel movements less often than once a day, or you feel you don’t completely evacuate? Recurrent headaches? Decreased sweating? Muscle or joint aches or poor muscle tone (you became an old lady overnight)? Tingling in your hands or feet? Cold hands and feet? Cold intolerance? Heat intolerance? A sensitivity to cold (you shiver more easily than others and are always wearing layers)? Slow speech, perhaps with a hoarse or halting voice? A slow heart rate, or bradycardia (fewer than 60 beats per minute, and not because you’re an elite athlete)? Lethargy (you feel like you’re moving through molasses)? Fatigue, particularly in the morning? Slow brain, slow thoughts? Difficulty concentrating? Sluggish reflexes, diminished reaction time, even a bit of apathy? Low sex drive, and you’re not sure why? Depression or moodiness (the world is not as rosy as it used to be)? A prescription for the latest antidepressant but you’re still not feeling like yourself? Heavy periods or other menstrual problems? Infertility or miscarriage? Preterm birth? An enlarged thyroid/goiter? Difficulty swallowing? Enlarged tongue? A family history of thyroid problems?

in a sense she would be moving at a different speed to them. Like the time-slice effect in The Matrix, when Trinity did that cool float/kick thing and the bad guys never even saw her foot coming…

Sepsis is defined and discussed on pages 188–190. It describes patients with signs of the systemic inflammatory response syndrome (SIRS: two of temperature > 38 °C or < 36 °C, pulse rate > 90 beats per minute, respiratory rate > 20 per minute or PCO2 < 4.3 kPa (32.5 mmHg), and white blood cell count > 12 or < 4 × 109/L—see Box 8.3, p. 184) and evidence of infection.

The dispatcher said they’re ten minutes out. That was almost ten minutes ago, so—” “Okay, I need to concentrate here.” Faith knew it was better to perform a few unnecessary chest compressions for someone with a beating heart, rather than withhold compressions from someone in cardiac arrest. Holding her hands one over the other, she leaned over his bare chest and got started. Everything else fell away as she pushed hard and fast, counting out thirty compressions at a hundred beats per minute. She visualized the heart, such a fragile organ beneath her hands, being forced to pump again and again, oxygenating the victim’s blood.

Remember: Aquatic heart rates are about 10–15 beats per minute less than your terrestrial target heart rate. If

glanced ostentatiously at my bangle. Blood alcohol content .01%, heart rate leveling off at 72 beats per minute, time 11:42 p.m.

Others rolled on the floor, foaming at the mouth. Cemal’s father had told him that this was a state of ecstasy caused by submission to God through reciting his Holy Name. In fact, it was the result of the effect of the rhythmic chant at a tempo of 124 beats per minute. In Middle Eastern rituals, the name “Allah” recited at this tempo soon sends a person into a trance, this being the same tempo at which the heart beats. The same thing applies in discotheques all over the world, when the drum beats 124 times a minute.

Many convicted criminals, like the Unabomber, have slow heartbeats. It also gives them lower heart rates, which explains why heart rate is such a good predictor of criminal tendencies. The Unabomber, Ted Kaczynski, for example, had a resting heart rate of just 54 beats per minute, which put him in the bottom 3 per cent of the population.

Buttermilk Fried Chicken PREP TIME: 7 MINUTES / COOK TIME: 20 TO 25 MINUTES / SERVES 4 370°F FRY FAMILY FAVORITE Fried chicken is perhaps the most decadent of fried foods. But many people don’t make it at home because oil splatters everywhere when you fry chicken. And it’s just not healthy to eat it too often. The air fryer comes to the rescue with this wonderful adaptation. 6 chicken pieces: drumsticks, breasts, and thighs 1 cup flour 2 teaspoons paprika Pinch salt Freshly ground black pepper ⅓ cup buttermilk 2 eggs 2 tablespoons olive oil 1½ cups bread crumbs 1. Pat the chicken dry. In a shallow bowl, combine the flour, paprika, salt, and pepper. 2. In another bowl, beat the buttermilk with the eggs until smooth. 3. In a third bowl, combine the olive oil and bread crumbs until mixed. 4. Dredge the chicken in the flour, then into the eggs to coat, and finally into the bread crumbs, patting the crumbs firmly onto the chicken skin. 5. Air-fry the chicken for 20 to 25 minutes, turning each piece over halfway during cooking, until the meat registers 165°F on a meat thermometer and the chicken is brown and crisp. Let cool for 5 minutes, then serve. Variation tip: You can marinate the chicken in buttermilk and spices such as cayenne pepper, chili powder, or garlic powder overnight before you cook it. This makes the chicken even more moist and tender and adds flavor. Per serving: Calories: 644; Total Fat: 17g; Saturated Fat: 4g; Cholesterol: 214mg; Sodium: 495mg; Carbohydrates: 55g;

The heart was a strange and amazing muscle. You couldn’t live or love without it, but most people didn’t think about it often. Didn’t think about the steady, faithful organ that beat one hundred thousand times a day. Most people probably didn’t know that a woman’s heartbeat was faster than a man’s by about eight beats per minute,

The most effective way I have learned to internalize rhythm and pulse is to halve the length of the beats per minute on the metronome. For example, if the piece of music is played at 60 bmp, then I will set the metronome to 30 bmp. This way I have to play two beats of music within one click of the metronome. This forces you to feel and know exactly where the two beats sit. Once you are very comfortable with the tips mentioned above, try challenging yourself further by playing with one click per measure. This will help you develop your inner pulse. For example, playing in a 4/4 time signature: 1. Play the passage so that the metronome click is on the downbeat (beat 1). 2. Play the passage so that the metronome click is on the 2nd beat (beat 2). 3. Play the passage so that the metronome click is half-way through the measure (beat 3). 4. Play the passage so that the metronome click is on the upbeat of the measure (beat 4). I know and I have heard many teachers say that you should practice as much with the metronome as without it. In my experience, the closer I got to being confident playing 1 measure in 1 click, the better I played without the metronome. I would strongly recommend playing a lot with the metronome at 1 click per measure and challenging yourself beyond that. Play 1 click for every 2 measures, even for 3 or 4 measures depending on the speed of the piece. This is what will help you play in time without a metronome.

Did you know that hummingbirds have been around for forty-two million years? And that a hummingbird’s heart beats more than twelve hundred times per minute? That’s roughly twenty heartbeats a second! A hummingbird’s tiny wings can flap as fast as ninety times per second! All that flapping makes the hummingbird the only bird that can hover in the same spot for a long stretch of time. That’s why, when we do spot a hummingbird, we often get a pretty good look at it—because hummingbirds love to stop and say hello and hang out for a while.

True to Chris’s word, unwavering adherence to the plan began to pay significant dividends. I found myself able to run quicker without my heart rate escalating. What started at a 10:15-minute-per-mile run pace at 145 beats per minute was soon a 9:30 pace. Before long, an 8:30 pace morphed to 8:00—all within the sacrosanct Z2 range. But the bulk of my training was spent on the bike. Because the body can ride many more hours than it can run or swim, it’s the optimal and most time-efficient way to build endurance fitness without risking leg and shoulder injuries. And by sticking to the ethos of Z2, I was surprised to never experience the debilitating fatigue I’d grown accustomed to as a collegiate swimmer.

The tried-and-true formula for these intervals is to go four minutes at the maximum pace you can sustain for this amount of time—not an all-out sprint, but still a very hard effort. Then ride or jog four minutes easy, which should be enough time for your heart rate to come back down to below about one hundred beats per minute. Repeat this four to six times and cool down.

Daniels began filming elite athletes, and he noticed something fascinating: they all tended to run at about 180 steps per minute—ninety per leg—whether going fast or slow. To accelerate, they just lengthened their stride without changing that 180-beat rhythm. Daniels then turned his attention toward new runners, and found they typically had a much slower cadence, more like 160. The mistake these beginners were making, Daniels realized, was confusing quick with hard.

Say intimacy is not just sex It is the building of a nest The way a hummingbird may place hers between thorns in a thicket At rest her heart reaches 250 beats per minute Could you imagine a heart like that, how it could love How it could be a place you might call home

Choco Ricotta Mousse Time: 10 minutes Serve: 1 Ingredients: ½ cup ricotta cheese 1 tsp erythritol ¼ tsp vanilla 1 tsp cocoa powder Directions: Add all ingredients into the bowl and beat using an immersion blender until light and creamy. Transfer mixture in serving glass. Cover and place in the refrigerator for 1 hour. Serve chilled and enjoy. Nutritional Value (Amount per Serving): Calories 178, Fat 10.1 g, Carbohydrates 12.5 g, Sugar 5.5 g, Protein 14.5 g, Cholesterol 38 mg

To illustrate the losses from market impact, suppose XYZ stock has a “true” price of $50 a share. Assuming for simplicity that it trades in 10-cent increments, between trades there will be buyers bidding for various amounts at $49.90, $49.80, $49.70, and so forth. Similarly, sellers will be asking $50.10, $50.20, et cetera. Someone who places an order to buy at whatever price is available in the market, called a market order and one of the most common types, will pay $50.10, a little above the true price. This 10-cent difference between the price paid and the “true” price is called market impact. Market impact increases with order size since, to continue our example, a large market order may clean out not only the offering at $50.10 but also stock offered for sale at higher prices, resulting in an average purchase price above $50.10 and a market impact greater than 10 cents per share. When Steve Mizusawa and I operated Ridgeline Partners, we reduced these costs by dividing large orders into smaller ones of $20,000 to $100,000, and waiting a few minutes between transactions to allow the market price to recover. We know the “true” price is somewhere at or between the highest bid price (the Bid) and the lowest asking price (the Offer), but not exactly where. On average, it is about halfway between the two. To see that market impact is a real cost, suppose in our example that just after buying stock at $50.10 the buyer wants to sell it at market. He gets $49.90, for an immediate loss of 20 cents or about 0.4 percent.

. . . [Y]ou can’t seriously think Ash would want to have your kids?” “Why not? I’m bringing a lot of genetic stuff to the table; I’m tall, my resting heart rate is sixty-one beats per minute, I know how to make margaritas—

positive impact on my recovery. (It also helps you sleep if used before bed.) Warning: Start slow. I tried to copy Amelia and did 20-plus minutes my first session. The next day, I felt like I’d been put in a sleeping bag and swung against a tree for a few hours. Rolling your foot on top of a golf ball on the floor to increase “hamstring” flexibility. This is infinitely more helpful than a lacrosse ball. Put a towel on the floor underneath the golf ball, lest you shoot your dog’s eye out. Concept2 SkiErg for training when your lower body is injured. After knee surgery, Amelia used this low-impact machine to maintain cardiovascular endurance and prepare for the 2014 World’s Toughest Mudder, which she won 8 weeks post-op. Kelly Starrett (page 122) is also a big fan of this device. Dry needling: I’d never heard of this before meeting Amelia. “[In acupuncture] the goal is not to feel the needle. In dry-needling, you are sticking the needle in the muscle belly and trying to get it to twitch, and the twitch is the release.” It’s used for super-tight, over-contracted muscles, and the needles are not left in. Unless you’re a masochist, don’t have this done on your calves. Sauna for endurance: Amelia has found using a sauna improves her endurance, a concept that has since been confirmed by several other athletes, including cyclist David Zabriskie, seven-time U.S. National Time Trial Championship winner. He considers sauna training a more practical replacement for high-altitude simulation tents. In the 2005 Tour de France, Dave won the Stage 1 time trial, making him the first American to win stages in all three Grand Tours. Zabriskie beat Lance Armstrong by seconds, clocking an average speed of 54.676 kilometers per hour (!). I now use a sauna at least four times per week. To figure out the best protocols, I asked another podcast guest, Rhonda Patrick. Her response is on page 7. * Who do you think of when you hear the word “successful”?

on a seagull poo–like texture when mixed into cold water. Amelia saved my palate and joints by introducing me to the Great Lakes hydrolyzed version (green label), which blends easily and smoothly. Add a tablespoon of beet root powder like BeetElite to stave off any cow-hoof flavor, and it’s a whole new game. Amelia uses BeetElite pre-race and pre-training for its endurance benefits, but I’m much harder-core: I use it to make tart, low-carb gummy bears when fat Tim has carb cravings. RumbleRoller: Think foam roller meets monster-truck tire. Foam rollers have historically done very little for me, but this torture device had an immediate positive impact on my recovery. (It also helps you sleep if used before bed.) Warning: Start slow. I tried to copy Amelia and did 20-plus minutes my first session. The next day, I felt like I’d been put in a sleeping bag and swung against a tree for a few hours. Rolling your foot on top of a golf ball on the floor to increase “hamstring” flexibility. This is infinitely more helpful than a lacrosse ball. Put a towel on the floor underneath the golf ball, lest you shoot your dog’s eye out. Concept2 SkiErg for training when your lower body is injured. After knee surgery, Amelia used this low-impact machine to maintain cardiovascular endurance and prepare for the 2014 World’s Toughest Mudder, which she won 8 weeks post-op. Kelly Starrett (page 122) is also a big fan of this device. Dry needling: I’d never heard of this before meeting Amelia. “[In acupuncture] the goal is not to feel the needle. In dry-needling, you are sticking the needle in the muscle belly and trying to get it to twitch, and the twitch is the release.” It’s used for super-tight, over-contracted muscles, and the needles are not left in. Unless you’re a masochist, don’t have this done on your calves. Sauna for endurance: Amelia has found using a sauna improves her endurance, a concept that has since been confirmed by several other athletes, including cyclist David Zabriskie, seven-time U.S. National Time Trial Championship winner. He considers sauna training a more practical replacement for high-altitude simulation tents. In the 2005 Tour de France, Dave won the Stage 1 time trial, making him the first American to win stages in all three Grand Tours. Zabriskie beat Lance Armstrong by seconds, clocking an average speed of 54.676 kilometers per hour (!). I now use a sauna at least four times per week. To figure out the best protocols, I asked

The big black face of the clock is all-important - the figures sitting roundly, the heavy hands laboriously moving every minute. Every minute is an hour waiting for the big black thing to say a new minute. One can’t push it or hurry it. Picking it up to smash it is futile – it will still be there, but by hell, when one is happy enjoying oneself, there it is, going faster than hell, menacing you – threatening the end. Always pushing, hurrying, never going slowly or giving you enough time. Time itself, the word I mean, is an ugly, unprepossessing little word with boundless, inconceivable meaning, for time curtails all but extends all into eternity. Man continually races against time, of time, be it seconds or eternity; there is always a quantity of time. Man may well run a mile in three minutes, but he will never run a mile in a minus quantity of time. He can never beat the clock. It ticks relentlessly on, second by second, bringing births and deaths. We are bound by time, shackled forever, yet time is relentless, apathetic and remorseless. It makes no distinction for the individual; for prince or pauper, time will bring each his death, time will make his tea grow cold. Time is night and day, black and white, day after day. Time is God striding hungrily around the world, killing and creating. Time is breaths per minute or sex per hour – time is the oak tree or the tortoise, time is the hawk beady watching fat pigeons – time is what I hate but no longer fight, for no man can destroy it or push it further on or hold it back. It is the strongest thing I know. It is stronger than love or hate, for time can heal them. It is stronger than God, for he cannot change it. Rise. Let us unite against time and be destroyed, for we beat our own brains out.

Scientists have been exploring the medical mysteries of the human heart for almost as long as poets have been probing its metaphorical depths. It is a wondrous organ, a tireless muscle that pumps blood around the body every moment of our lives. It pounds hard when we are exercising, slows down when we sleep, and even microadjusts its rate between beats, a hugely important phenomenon called heart rate variability. And when it stops, we stop. Our vascular network is equally miraculous, a web of veins, arteries, and capillaries that, if stretched out and laid end to end, would wrap around the earth more than twice (about sixty thousand miles, if you’re keeping score). Each individual blood vessel is a marvel of material science and engineering, capable of expanding and contracting dozens of times per minute, allowing vital substances to pass through its membranes, and accommodating huge swings in fluid pressure, with minimal fatigue. No material created by man can even come close to matching this.

Every ten-beats-per-minute increase in resting heart rate above about sixty-five beats per minute is associated with a 10 to 20 percent increase in the risk of premature death.

Siberian scientist Shevtsova (1993) verified what is obvious to any girevik. She studied 75 gireviks with three to five years of experience and recorded a long-term decrease in the heart rate and the blood pressure. The kettlebellers had what Russians call “a cosmonaut’s blood pressure”: 110/70 in the summer and 114/74 in the winter. They clocked an average resting heart rate of 56 beats per minute. The heart rate took a dive not just at rest, but also during and after exercise. And the time it took the heart to slow down back to normal, after exercise, also decreased. Besides, the experienced gireviks’ systems had also adapted to be better “primed” and ready for upcoming action.

Recommended Dose: 600 mg per day of a KSM-66 extract or 150 to 240 mg per day of a Shoden extract, 30 to 60 minutes before bed

Still, if you’re interested in trying CBD and it’s within reach financially, then we recommend experimenting with doses of 25 to 100 mg taken 30 to 60 minutes before bed. Recommended Dose: 25 to 100 mg per day, 30 to 60 minutes before bed

The Human Heart CONSIDER, FOR example, the human heart and its accompanying circulatory system. The human heart is vastly superior to any human artifact. Every second it undergoes a cycle of contraction and expansion, and beats continually and faithfully for the duration of a human lifetime. It starts beating in the womb and in eighty years will beat about two billion times. The cardiac muscle itself consists of an interconnected syncytium of billions of muscle cells specially adapted to resist fatigue and contract autonomously without external activation or control. Within the cardiac muscle cells there are trillions of tightly packed molecular arrays of contractile filaments whose regular rhythmic lengthening and shortening generate the cardiac cycle. At rest each of us needs about a fourth a liter of oxygen per minute to satisfy our energy needs.30 This involves the movement every minute of one hundred trillion oxygen molecules across every square millimeter of the alveolar surface of the lungs. And with every contraction the heart pumps one hundred billion red blood cells through hundreds of kilometers of tiny capillaries.31 Coursing through the capillaries in the lungs, each of these tiny nano-machines carries one billion molecules of oxygen (O2) from the lungs to the tissues, each loosely bound to an iron atom in the hemoglobin. By the heart’s unceasing activity it ensures a bountiful supply of oxygen to provide us with the vital energy of life. The red cells themselves, no less than the heart, are also miracles of bioengineering. During its 120-day lifetime in the circulatory system, each red cell makes hundreds of thousands of circuits, covering hundreds of miles. It is only because the red cell membranes are uniquely soft and strong—one hundred times softer than a latex membrane of comparable thickness but stronger than steel32—that they can withstand these repeated deformations as they squeeze though the smallest capillaries, which in many cases have a diameter of five microns, almost half the diameter of the average red blood cell.

In the golden age of interval training, Norpoth—and by extension, Van Aaken—recommended a training method based on long, slow distance, still well known as LSD. He defined LSD as running a long distance at a steady, conversational speed and heart rate below 150 beats per minute (130 beats per minute on average). Van Aaken recommended the same method for almost everyone, from children to the elderly. In 1960, he founded the Western Germany Elderly Long-Distance Runners Association.

Where HIIT intervals are very short, typically measured in seconds, VO2 max intervals are a bit longer, ranging from three to eight minutes—and a notch less intense. I do these workouts on my road bike, mounted to a stationary trainer, or on a rowing machine, but running on a treadmill (or a track) could also work. The tried-and-true formula for these intervals is to go four minutes at the maximum pace you can sustain for this amount of time—not an all-out sprint, but still a very hard effort. Then ride or jog four minutes easy, which should be enough time for your heart rate to come back down to below about one hundred beats per minute. Repeat this four to six times and cool down.

Interestingly, bonobo percussionists prefer a tempo of 280 beats per minute, the syllabic rate at which most humans speak.

Fine motor skills, which use dexterity and hand/eye coordination to perform precise movements (accurate shooting, for example) disintegrate at 115 heartbeats per minute. Complex motor skills, which help muscle groups perform a series of blunt movements (kicks and punches, for example) disintegrate at 145 heartbeats per minute. But most hand-to-hand combat causes the heart to surge to 200 beats per minute. In that frenzy of adrenaline, the combatant becomes one of two large furious deadly animals charging one another.

Medical science says that each one of us is born with a certain number of total heartbeats and when we reach that number the heart stops beating. On an average, the human heart has the ability to beat 2.5 billion times. If the average resting heart rate is 72 beats per minute, then we would all die when we’re about 66. So if you accept the premise that the heart is born with a certain number of beats, post which is death, but you want to live longer, you must work to lower the resting heart rate to below 72. The way to do that is to exercise; yes, it’s as plain and simple as that.

Three to six hours per week (30 to 60 minutes per day) of moderate to vigorous exercise, ranging from walking to intense aerobic exercise, has been linked in numerous studies to a 20 to 40 percent reduction in cancer risk for 13 types of cancer.

The waking brain, too, has an appetite for the generative chaos that rules in the dream state. Neurons share information by passing chemicals across the synaptic gap that connects them, but they also communicate via a more indirect channel: they synchronize their firing rates. For reasons that are not entirely understood, large clusters of neurons will regularly fire at the exact same frequency. (Imagine a discordant jazz band, each member following a different time signature and tempo, that suddenly snaps into a waltz at precisely 120 beats per minute.) This is what neuroscientists call phase-locking. There is a kind of beautiful synchrony to phase-locking—millions of neurons pulsing in perfect rhythm. But the brain also seems to require the opposite: regular periods of electrical chaos, where neurons are completely out of sync with each other. If you follow the various frequencies of brain-wave activity with an EEG, the effect is not unlike turning the dial on an AM radio: periods of structured, rhythmic patterns, interrupted by static and noise. The brain’s systems are “tuned” for noise, but only in controlled bursts.

CHRONOTYPE: SEVEN STEPS TO SLEEP SMARTER Know your chronotype, and establish those of close friends and family. Use the Munich University questionnaire if you’re not sure. Manipulate your day so you can be at your best when it matters most. Use caffeine as a strategic performance enhancer, not out of habit – and no more than 400mg per day. PMers – don’t lie in at weekends if you want to beat social jet lag. Fit meeting rooms, offices and desks with daylight lamps to improve alertness, productivity and mood at work. Know when to step up and when to take a back seat: should you volunteer to take a penalty in a late-night match when you’re an AMer? Learn to work in harmony with your partner if your chronotypes differ.

Where HIIT intervals are very short, typically measured in seconds, VO2 max intervals are a bit longer, ranging from three to eight minutes—and a notch less intense. I do these workouts on my road bike, mounted to a stationary trainer, or on a rowing machine, but running on a treadmill (or a track) could also work. The tried-and-true formula for these intervals is to go four minutes at the maximum pace you can sustain for this amount of time—not an all-out sprint, but still a very hard effort. Then ride or jog four minutes easy, which should be enough time for your heart rate to come back down to below about one hundred beats per minute. Repeat this four to six times and cool down.[*4]